Personal Training: Helping a friend day 32

helping-a-friend-day-32

Good day FitFam!

This isn’t necessarily “normal” of me to be blogging on a Friday because of course I work all day find Friday’s to be one of the busiest days of the weeks for me, but since I had some spare time, I decided I would share John’ & I’s workout today.  I will not be blogging Saturday & Sunday, because I make those days my time away from blogging unless I have an assignment due with an editor. Regardless, I hope all of you enjoy your Friday & weekend – Happy Veterans Day! to all our vets as well, I have had family who were in the service, and I am grateful for your service for our country. Thank you from me to you. 

John’s Workout:

Warmup:

  • Treadmill: 10 minutes, no incline, 3.5 speed
Workout session:
  • Treadmill: 20 minutes, 4.0 speed, no incline
  • Treadmill: 25 minutes, 3.5 speed, 2.0 incli
Ab workout:
  • Planks: 3 sets, 1:14 – I had him add a 5 pound weight plate to his back for the last set. He did very well.
Cool down:
  • Walk 2 laps around the gym
John hated his workout today because he forgot his earphones and couldnt listen to music while doing any of his workouts, I had a laugh the whole time because of his facial expressions when he seen me listening to music! lol. He got through everything fine though and managed without music, I seen it as an opportunity for him to talk to others around him. Although I would be pissed without music playing in my ears while working out, so I could imagine his frustrations. I decided to add weight to his plank in seeing if he could handle it and to add some extra challenge, but he did very well with it and I am proud of him, hoping next week, I can add some new workouts to his regimen, we shall see.  Tomorrow I am having him create his own workout (warmup, workouts, cool down), just to allow him to play around with it and he enjoys participating in creating his workouts. 
My Workout:
Warmup:
  • Treadmill: 15 minutes, 3.8 speed, 2.0 incline – I ran at 5.5 speed for 2 minutes at 2.0 incline as well.
Workout Session: (back/glutes/biceps)
  • Seated cable (wide-grip) row: 42.5lb, 3 X 10 – I used a double pulley which is why this number is lower than my normal row lift.
  • Incline bench dumbbell press: 15lb, 3 X 10
  • swing lunge: 3 X 10 per leg
  • Seated alternating dumbbell curl: 20lb, 3 X 10 per arm
  • Straight bar high pulley triceps extension: 40lb, 3 X 10
  • Squat into high side kick: 3 X 8 per leg
  • Planks: 3 sets, 1 minute. – I added a 10 pound weight plate on top of my back during the last set
Cool down:
  • I walked 2 laps around the gym with John
Overall my legs ache like hell and my upper body aches like hell, if you haven’t tried the swing lunges, those are no joke when you are getting into the groove of things, I felt them all the way through.  Next time I will try 20lb for the incline bench press, and I will try 25 for the alternating bicep curls. John and I ended up getting lunch after leaving the gym, Hope all of you have a wonderful weekend! Talk to you on Monday!
Your Fitness Blogger,
Shay-lon xxx

Spin Classes

spin-class

Just keep spinning, just keep spinning…..

 

The amount of sweat, the speed, the amount of hours people will go for spinning makes my legs weak thinking about it, because I know from watching the videos, people have to be tired by the end of the workout – I would be. I don’t know a whole lot of people who take part in spin classes, but I do know some, and they enjoy it because of the amount of calories they burn and the amount of sweat that pours out of them after the class. My take on spin class was riding a bike and enjoying some good music, but I was wrong, so much more goes into spinning depending on the class and fitness level of the individual, they even have youtube videos people can follow for spinning, which seem very helpful. How many of you have taken a spin class? good, bad, in between, what is your take? I haven’t yet participated in a spin class, and I don’t necessarily have it on my bucket list but I also don’t mind trying something new, so it may be something I look into down the road if my workouts start to get boring. This post isn’t one that will judge spin classes or people who take part in it, it will be a post with information about spinning for those who may be interested or don’t know anything about it. Feel free to share your spin stories with me in the comment section. 

 

Benefits:

 
  1. Helps to burn calories- I have had people say they burn through 800 or more calories sometimes doing spin classes (although standard is maybe 400-600) 
  2. Improved cardiovascular health- which is to be expected since it is a cardio exercise
  3. Low impact workout
  4. Most spin classes allow for you to progress at your own pace
  5. Uses large muscle groups in your legs- tones
  6. I have had people tell me it is a great abdominal workout overtime – nothing shows immediately but because they have to use proper technique and form when riding, you will feel it in your abdominal area too. 
  7. Builds mental strength 
  8. You have people around you during the class, so you aren’t alone.
  9. Builds stamina
  10. You get to listen to music the whole time while pedaling, music is good right? lol
  11. Some classes offer a hand-weight while spinning (this shouldn’t replace your resistance training)

Some Cons… 

  1. The instructor guides you, but it is up to the individual to be motivated enough to push themselves through the workout
  2. can be semi-expensive depending on the packages / classes. 
  3. The seat can be uncomfortable for some spinners, so they might have pelvic injuries/aches
  4. the music may not be your taste, if you are picky
  5. some people may not like being surrounded about others

So overall, spinning may be your cup of tea or it may not, but it something to do if you want to implement something new in your workout regimen, either way, I think the most important part is it keeps your moving! Give it a try or pass it by, your choice!

 

Your Fitness blogger,

Shay-lon xxxx

 
 
 

Personal Training: Helping a Friend day 31

day-31

Hello FitFam! 

How is everyone’s Thursday going? Hopefully all is well and everyone is staying fairly productive today. Now that I was able to get the politics out the way, time to talk fitness! woohoo! Today’s workout might actually shock some of you and others may be thinking, eh, could be better, but either way I hope it gives you ideas, motivates you and keeps all of you wanting more; I love sharing my workouts with all of you and some of you have been very thankful for them, win-win. Let us begin with John’s workout for today:

John’s Workout

Warmup:

Dynamic stretching:

  • Inchworms
  • Side bends: 10-12 reps
  • Hip bridges: 12-15 reps

Workout Session:

I had him do a  cardio circuit today.

  • Step ups: 2 minutes
  • Treadmill: 15 minutes, no incline, 4.0 speed
  • steps ups: 2 minutes
  • Treadmill: 15 minutes, no incline, 4.0 speed
  • Step ups: 2 minutes
  • Treadmill: 15 minutes, no incline, 4.0 speed 

Cool down:

  • Walk 2 laps around the gym

John said he was able to stay on the 4.0 speed with no ankle pains and without decreasing the speed, I was very happy to hear this since normally he will decrease the speed by like 3.5-3.8. He still enjoys the step up exercise. I was doing my own workout so I didn’t workout with him, but I was at the gym with him and did the warm up with him.

 

My workout:

Warmup:

  • Treadmill- 30 minutes, no incline, 3.5 speed (this was not intentional/ I was waiting for John to show up and he was running late this morning)

Dynamic stretching with John – the same exercises

 

Workout Session: Leg day

I did a pyramid for my leg press workout today, which sucked and hurt so bad/felt so good afterward- love/hate relationship today.

  • Leg press: 70LB, 1 X 12 
  • Leg press: 90LB, 1 X 12
  • Leg press: 110LB, 1 X 12
  • Leg press: 130LB, 1 X 12
  • Leg press: 150LB, 1 X 12
  • Leg press: 170LB, 1 X 12
  • Leg press: 190LB, 1 X 12
  • Leg press: 210LB, 1 X 12
  • Leg press: 230LB. 1 X 12
  • Leg press: 250LB, 1 X 12
  • Leg press: 270LB, 1 X 12

My highest on the seated leg press right now for 12 reps is 270 but if I did less reps, my highest is around 310 or so (look at my previous workouts doing the leg press), the linear leg press using free weights, I have PRd 390 now- which is awesome. Basically for those of you who do not know what I mean by the “pyramid” I did each of these weights for 12 reps and 1 set starting at 70lb and ending at 270Lb and then went back up doing the same reps/sets starting at 270Lb all the way back to 70lb- it hurt like hell. I could have probably started at 90lb or 100lb but didn’t want to this time. 

 
  • Reverse lunges – 30lb barbell, 5 X 10 
  • Weight Air squat: 25lb weight plate, 5 X10 
  • Barbell back squat: 15Lb, 1 X 10 and 35 lb, 3 X 10 – I did lower weights on the barbell back squat today. 
  • Abdominal crunch machine: 70lb, 3 X 15

Cool down:

I did my cool down with John, doing the same thing as him – walk 2 laps around the gym

 

Overall the workout went well, my legs still hurt from it, but it was necessary to kill leg day today for my own progress.

 

Your Fitness blogger,

Shay-lon xxxxx

Talking Politics on My Blog

election-2016

Not Going to Share my Inner Thoughts.

I just wanted to make a fun little announcement in case anyone wanted to ask, has some inner politic feelings they felt the need to share, etc. I will be the FIRST to tell you, that I have my own thoughts on the overall election and about each candidate and YES, I did vote which gives me a right to make such a blog post in the first place. My blog site is about “Fitness” & “Health”, not the “Hilary and Trump” show. I normally don’t mind going off the beaten path and sharing my views on my blog, hell most of you know my life story by now, but I have boundaries, these boundaries are set for situations like the election to avoid arguments, threats, slander, less subs, less followers, less readers, black mailing, etc. Some bloggers found this to be a great time to get more followers, to voice their opinions, which is fine, because some people are able to do that and take the risk and some have blogs about politics/government issues (which would make sense) & then some people don’t give a fuck and hope to weed out whatever group doesn’t agree with their thoughts. Regardless of your standpoint on the election, this is not the page to share your inner thoughts about it, because I will not be discussing who I voted for, why I voted for who I did, and having a bickering act on my blog page over bullshit that puts stress, anger and madness in my heart & mind. Personally, I commend those who are able to share who they voted for and why on their blog, because with as many people being asshats, it would seem very hard to do and not receive backlash – no matter who you voted for. 

 

So with all due respect, lets keep my blog page free of politician/election talk. I might talk about some government issues on my blog —- that pertain to myself and others but this will not be one of them. I appreciate everyone’s continued support on my blog and hope that this doesn’t offend anyone, but I want to avoid negative chit chatter over Trump-Hilary .. I read enough of it on Facebook, lol. Thank you.

 

Vote Shay for 2020! – jk 

 

Sprains

sprains

Well finally after having time to make some new content, I thought I would start it off with an injury, something most people can relate to and would not like to happen to them. First of all, how many of you have had a sprain?! (Raise of hands) and how many of you knew how to handle your sprain? (Raise of hands), okay, okay! seems like we have a good number of people in the blogosphere who have been in this situation once or twice before. Personally I have never had a sprain (that I can remember) although you would think my chances would have been higher considering I was a track athlete and basketball player and they tend to get sprains fairly often but I suppose I got lucky (knock on wood). Today, I won’t go too in-depth about this injury because it isn’t hard to comprehend, but I want to make sure everyone is aware of this injury if it should happen to them. Also, feel free to share your stories in the comment section. 

Sprain: A stretching or tearing of ligaments (the fibrous tissue that connects joints and bones) 

Some of the more common types of sprains:

  1. Sprained ankle
  2. Sprained thumb
  3. Sprained wrist
  4. Sprained knee
Symptoms:
  • Pain
  • Swelling
  • Bruising
  • Limited ability to move the affected joint
  • At the time of injury, you may hear or feel a ‘pop’ in your joint
Risk Factors to consider:
  1. Poor conditioning
  2. Fatigue
  3. Improper warm-up
  4. Environmental conditions
  5. Poor equipment
Treatment:
  • Medications- some Ibuprofen or Tylenol may help with the pain for minor sprains
  • Apply ice as soon as possible to minimize swelling – in worse case scenarios the doctor may decide to use a splint or brace
  • Elevate the affected area
  • One may choose to use compression bandages (unless you notice more swelling, more pain, etc)
  • Rest- avoid activities that cause pain. 
Mild-moderate sprains are said to heal within 3-6 weeks, over the course you should be gradually using the area that is affected unless a doctor says differently. In any case, you should contact your doctor if pain, swelling, or other symptoms become a problem. 
Your fitness blogger,
Shay-lon xxx